10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

EMOM’20
Complex
Deadlift+Clean+Hang clean

By feel

Every 90 seconds x 6
3 Hang Squat Clean and Jerks

5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

With partner alternately, 5 rounds for each

10x
15 double-under
10 air squat

2min rest

10x
9 kettlebell squat
3 t2b

1min rest

10x
3 pull-up
6 box jump

no rest

10x
5 power clean
10 wallball

EMOM 30
Minutes 1 - 10 : High Hang Snatch Panda Pull + High Hang Squat Snatch
Minutes 11-20 : Snatch Pull + Snatch High Pull + Hang Squat Snatch
Minutes 21-30 : Squat Snatch

Every 2 min x 15 sets:
1 rope climb
2 wall walks
20-30 double unders

Mix the order of movements through the sets.

Amrap 20
25 box jump 60cm
20 dumbell snatch 24kg
15 ring pull up
10 lateral bar burpees
5 clean and jerk 60kg
1 ring mu

5 sets of / 90” rest btw sets
In 6 mins
Complete with partner
30/25 cal row
30 Single arm KB thruster @24/16kg
30 V-up
Remaining time max rep Syncro KB USA swing@24/16kg